What’s a good high protein vegan breakfast?
Vegan: tofu, tempeh or beans. Vegetarian: eggs or quark. Each gives about 18 to 32 g protein. But a vegan breakfast has a second job, and one line on the carton shows it.
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What is a good high protein vegan breakfast?
A soya food or beans on wholemeal toast. A tofu scramble gives about 32 g protein. That’s more than two eggs on toast.
Tempeh is a firm cake of fermented soya beans. Quark is a thick, soft cheese.
| Breakfast | What goes in | Protein |
|---|---|---|
| Tofu scramble (vegan) | 150 g firm tofu, 2 slices wholemeal bread | About 32 g |
| Tempeh on toast (vegan) | 100 g tempeh, 2 slices wholemeal bread | About 28 g |
| Quark overnight oats (vegetarian) | 150 g quark, 40 g oats | About 26 g |
| Eggs on toast (vegetarian) | 2 medium eggs, 2 slices wholemeal bread | About 20 g |
| Beans on toast (vegan) | Half a 415 g tin of baked beans, 2 slices wholemeal bread | About 18 g |
| Soya porridge (vegan) | 50 g oats, 300 ml soya drink, 20 g peanut butter | About 17 g |
Sources: UK food tables (CoFID); Tofoo; British Egg Information Service
We worked these out from the UK food tables, with 2 slices of bread weighing 80 g. A medium egg has about 6.4 g.
Check your tofu pack. One firm tofu lists 16.5 g per 100 g, but the food tables give steamed tofu 8.1 g. That’s half as much.
How much is 32 g? The UK amount for a woman of 60 kg is 45 g a day. So one tofu breakfast covers most of it.
Pick the one you can make from what’s in your kitchen now.
Which plant milk has the most protein?
Soya or pea. The British Dietetic Association says these drinks have the most protein, close to cow’s milk.
Oat drinks have less, around 1 g per 100 ml. Coconut and nut drinks are lowest, often 0.5 g or less.
Sources: UK food tables (CoFID); British Dietetic Association
Stir in 20 g peanut butter for about 4.6 g more. That takes the soya bowl to about 17 g.
So buy unsweetened soya or pea drink for porridge and cereal.
What is the healthiest vegan breakfast?
One with protein that also covers the nutrients vegans can miss. The NHS names vitamin B12, calcium, iodine, vitamin D and selenium, and suggests fortified foods (foods with vitamins and minerals added) or supplements.
For vegans, the only reliable sources of B12 are fortified foods and supplements.
That line on the carton is the ingredients list. Look for vitamin B12 and calcium in it. The NHS lists only fortified drinks, so a carton without them won’t give you B12 or calcium.
| Nutrient | Breakfast sources | Tip |
|---|---|---|
| Vitamin B12 | Soya drink or cereal fortified with B12, fortified yeast extract or nutritional yeast flakes | Check the label says B12. |
| Calcium | Fortified unsweetened soya, pea or oat drink, calcium-set tofu, white or brown bread | UK white and brown flour has calcium added by law. |
| Vitamin D | Fortified spreads, cereals and unsweetened soya drinks | Everyone should consider a daily supplement in autumn and winter. |
| Iron | Cereals fortified with iron, wholemeal bread, nuts, dried fruit | Have some vitamin C with it. Avoid tea or coffee during or after main meals. |
| Omega-3 | Chia seeds, shelled hemp seeds, walnuts | Sprinkle them on porridge. |
Choose lower-fat and lower-sugar soya drinks and yoghurts, as the NHS suggests. For more, see vegan omega-3 and blood tests for vegans.
What is a healthy vegetarian breakfast?
If you eat eggs and dairy, the NHS says a healthy diet is the same as anyone else’s, without meat or fish. Go for lower-fat and lower-sugar dairy.
If you regularly eat eggs or dairy, the NHS says you probably get enough B12.
For protein, the pot matters. Quark has 14.6 g per 100 g in the food tables. Plain Greek-style yoghurt has 5.7 g and cottage cheese 9.4 g.
Source: UK food tables (CoFID)
Next shop, compare protein per 100 g on the pots and pick the higher one. More ideas: high protein breakfasts and breakfasts without eggs.
Do I need protein powder at breakfast?
Most people don’t. In the UK, average protein intakes are above the recommended amount, including in vegans. The British Nutrition Foundation says most of us don’t need powders.
Vegans may need a little more. The Vegan Society says 1 g per kg of body weight has been suggested. That’s 60 g a day if you weigh 60 kg.
You don’t need to mix proteins at each meal. A variety of plant foods over the day is enough, if you eat enough overall.
Vegan sausages? They’re usually high in protein, but some have too much saturated fat. Read the label.
Six ways to add protein to a plant breakfast
- Make porridge with 300 ml unsweetened soya drink, not water or oat drink.
- Stir 20 g peanut butter into porridge for about 4.6 g more.
- Scramble 150 g firm tofu and serve it on 2 slices of wholemeal toast.
- Fry 100 g sliced tempeh and serve it on toast.
- Sprinkle chia or shelled hemp seeds on porridge or yoghurt.
- Choose a soya drink or cereal with B12 and calcium on the ingredients list.
Sources: UK food tables (CoFID); NHS; The Vegan Society
For the rest of your day, see vegan protein sources, high protein vegetarian meals and how much protein you need a day.
When to speak to a GP
Speak to a GP if:
- You have signs of low B12, such as feeling weak or tired, a sore or red tongue, problems with your vision or memory, pins and needles, numbness, muscle weakness, or problems with balance and coordination. The NHS says to see a GP.
- You keep losing weight without changing your diet or exercise routine. See a GP as soon as possible if you have weight loss and other symptoms.
- You’re vegan and pregnant or breastfeeding. The NHS says you need enough vitamins and minerals for your child to develop healthily, so ask your midwife or GP about supplements.
- You have concerns about your diet. The Vegan Society says to ask your doctor about seeing a dietitian.